Meta

Wellness

Okay okay okay… I know what you are all thinking, “Duh push ups are good for my upper body strength, but they are boring.” But they are the foundation to multiple amazing workouts for your arms, shoulders, back, and chest so before jumping from A to M, we have to start with the basics.

The push-up targets your chest (Pectoralis major), shoulders (front deltoids), and triceps but it is a super exercise because it also targets your abs, lower and upper back, and glutes! So the pushup pretty much trains the whole body and you can do it without a gym!

Goal: 3 sets of 10 reps per workout (make sure you pause for 1-2 seconds at the bottom before pushing yourself back up)

Too easy? Increase the amount of reps for now… there are many more challenging versions of pushups… to be continued 🙂

Too hard? Keep your knees on the ground, but keep your back straight or place your arms on a chair or couch so that your upper body is higher than your feet!

Stay tuned! I will continue to post more exercises and videos aimed to tone and train!

THIS BLOG AND BLOG POST ARE NOT TO BE USED FOR DIAGNOSTIC MEDICAL PURPOSES OR MEDICAL ADVICE, THEY ARE FOR EDUCATIONAL PURPOSES ONLY. PRIOR TO STARTING AN EXERCISE ROUTINE MAKE SURE YOU CONSULT YOUR DOCTOR TO ENSURE THAT YOU ARE HEALTHY ENOUGH TO EXERCISE.

Green beans are an amazing veggie! First off they taste awesome, second they are super versatile, and third they are GOOD for you! I recently got a huge bag full of green beans from my local organic food share, so it got me thinking…

What’s in a green bean anyways?

In 1 cup (1 serving) of green beans there are*…

31 measly calories

2.7 g of fiber making up 7.0 g of carbohydrates (3.3 g of that is sugars)

Try out your own recipes and share to this post. Also feel free to look up my Pinterest Page (Emma Petshow) for more recipe ideas/options.

Stay tuned! I will continue to post more foods, recipes, and more aimed to eat a more fun full diet!

This blog and blog post are not to be used for diagnostic medical purposes or medical advice, they are for educational purposes only. Prior to starting a new diet make sure you consult your doctor to ensure that you are healthy enough.

Too hard? Decrease your reps, decrease the pause time, but do not decrease the amount of times that you pause during the exercise!

Stay tuned! I will continue to post more exercises and videos aimed to tone and train!

This blog and blog post are not to be used for diagnostic medical purposes or medical advice, they are for educational purposes only. Prior to starting an exercise routine make sure you consult your doctor to ensure that you are healthy enough to exercise.

Looking for ways to increase your consumption of Vitamin C in the morning without eating fruit or drinking OJ? Then look no further… this Spanish-Style Eggs & Veggies recipe gives you a full day of your RDA (recommended daily allowance) of Vitamin C (and a good dose of Vitamin A and K) as well as a whole host of other good phytonutrients! It is also gluten free.

Spanish-Style Eggs with summer squash & piquillo peppers

Makes 2 large servings or 3 small. Gluten free. May be made vegan or vegetarian if you substitute out the eggs and cheese.

The information in this blog is not to be take as medical advice. Please consult your physician prior to starting a dietary change or adding in new foods to your diet.

The Hip Raise is an exercise TRIFECTA! It targets your glutes, hamstrings, abdominals, and lower-back muscles (well I guess that’s a quad-fecta but you get the idea).

Add this to your weekly/daily workout routine to increase the strength of your hamstrings and tone up those trouble spots! I call it the cellulite busting exercise, because it hits all the places where that tends to hide out. Bonus… it requires no equipment what-so-ever!

Goal: 3 sets of 15 reps (make sure to hold the “up position” for at least 3 seconds up to 5)

Too easy? Place your arms out to the side instead of by your hips. Add some weights to your hips and perform the exercise OR hold a piece of paper between your knees and do not let it drop!

Too hard? Decrease the reps and/or sets. Raise your hips as high as you can… even if they are an inch off the ground you are starting to strengthen those muscles.

Stay tuned! I will continue to post more exercises and videos aimed to tone and train!

This blog and blog post are not to be used for diagnostic medical purposes or medical advice, they are for educational purposes only. Prior to starting an exercise routine make sure you consult your doctor to ensure that you are healthy enough to exercise.

Hey everyone! My professional website has launched and along with it my blog. I will continue to post workouts, recipes, and more here as a part of my lifestyle blog, but refer to this website for info on specific medical conditions, treatments, and more!

Are you training for an endurance event?

How can it do such wonderful things you might ask?

Arginine increases Human Growth Hormone, which in turn increases blood flood and mitochondria biogenesis (creation). Mitochondria are involved in the creation of ATP, which is your muscles’ energy source. Since the body is using more energy to create more mitochondria to produce more energy… it burns more glucose (without effecting insulin) and fat, improving body composition by increasing lean muscle.

Arginine is also a precursor for Nitric Oxide (NO), which has been studied to help increase the endurance threshold by vasodilating blood vessels and allowing nutrients to flow throughout the body more freely, increasing oxygen delivery to the tissues.

But I am not saying go pick up a supplement today! No way… you can increase your intake of Arginine by the food you consume.

Top 4 Arginine Containing Animal Sources:

Turkey – has the highest amount

Pork Loin

Chicken

Dairy

Top 6 Arginine Containing Non-Animal Sources:

Pumpkin Seeds – 4th highest source

Soybeans

Peanuts

Spirulina – blue/green algae if you didn’t know, add it to a smoothie

Chickpeas

Lentils

If you can eat at least 1-2 servings per day of Arginine containing foods you will be well on your way to maximize your workout goals!

My name is Emma Petshow and I am a 4th year naturopathic medical student at the National University of Natural Medicine in Portland, OR. For more about myself, check out my bio or my LinkedIn. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.